140929 Mon – “Haroun And The Sea Of Stories”
You might notice that some days we will not be programing mobility in class as we want to allow more time for lifting and the workout. That being said it doesn’t mean skip mobility, add it to your warm up before class. If you are looking for some new ideas a great resource is Mobility WOD.
Mobility: None, get some mobility in before class if you have time. (Hip mobility)
Skill Practice Warm Up: None.
Workout: Power Clean
7 x 1 (7 sets of 1 rep “across,” the same weight for all sets)
These reps are still across. Try to resist the urge to “max out” today. Just get 7 heavy singles in, at a weight you can do for all 7.
Superset: Ring Row
We are going to do a max effort ring row today (two arms/two rings!) Just find a time between your 7 singles of power cleans to give this a go.
Metabolic Conditioning Workout: “Haroun And The Sea Of Stories” – 4 rounds for time (Intermediate/Novice: 3 rounds)
8 kipping pull ups*
10 dumbbell push press (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
12 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes
Coaching Tips: 8 kipping pull ups for everyone, use the proper band to make sure you are getting 8 every round. Shoulders are going to fatigue very fast on this workout, pick one of the movements here (probably one you are worst at) and break it up from beginning to ensure your shoulders make it through entire workout.
Compare To: New Workout